Workouts and Exercises

Calisthenics and Bodyweight Workouts


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Calisthenics for Ripped Abs -10 Best Bodyweight Abs Workouts

If you ask any man which part of his body he’d most like to improve, chances are that abs are high on that list.

While there are no rigid rules for getting a six-pack to die for, we can certainly point you in the right direction.

We’re going to walk you through some of the best calisthenics for abs exercises so you can enjoy the midsection of your dreams without needing to live in the gym.

To get visible abs, guys need a body fat percentage of below 15% while girls need to shoot for 20% or less. As the old cliché goes, abs are indeed made in the kitchen. However much you work out, if your abs are covered by a layer of fat, you won’t see the rewards.

Today is not about diet, though, so check out this article for some handy tips on eating so your abs will pop.

Calisthenics for Ripped Abs Calisthenics: What’s It All About?10 Best Bodyweight Abs Workouts1) Crunches2) Twisting Crunches3) Ball Crunches4) Sit-Ups​5) Plank6) Side Plank7) Flutter Kicks8) Inch Worm​9) Knee Raises10) Dragon FlagsWrap-Up

Calisthenics: What’s It All About?

source: BodyBuilding

The name might seem complicated but calisthenics are straightforward…

All it means is using your bodyweight to exercise rather than using weights.

Calisthenics can help you to build strength and endurance simultaneously. You won’t need any expensive equipment or a gym membership.

Not only can you train your abs efficiently, you’ll burn off some fat at the same time so calisthenics are a real win-win.

Most moves in calisthenics are compound exercises. This means that several muscles work together, the core muscles in particular being given a real workout.

To effectively hone your abs, you need to target all parts of the core:

Rectus AbdominisTransversus AbdominisExternal ObliqueInternal Oblique

That aside, focus on proper form rather than rushing and concentrating on numbers.

Without further ado, here are some great ways to get the six-pack of your dreams…

Read more: Calisthenics FullBody Workout & Calisthenics Workout Routine For Beginners

10 Best Bodyweight Abs Workouts

Perform the number of reps and sets you feel comfortable with.

1) Crunches

​These are a staple of any abs routine. There are many variations but here is an easy way to get started…

Lie on your backKeep knees at 90 degreesPut your hands by your sides or behind your headLift your torso slowly using your absMake sure your head and spine are alignedReturn slowly to starting position

2) Twisting Crunches

With twisting crunches, you can hit the obliques for a fuller workout.

Lie on your back as with regular crunchesKeep knees at 90 degreesPut your hands by your sides or behind your headLift your torso slowly diagonally – bring one shoulder toward the opposite kneeMake sure your head and spine are alignedRepeat for the other side

3) Ball Crunches

The addition of a Swiss ball helps you to extend your range of motion. Also, by creating a degree of instability, your abs will be forced to work harder.

Lie on a Swiss ballKeep your shoulder blades firmly against the ballWith your hips aligned with the ball, roll slowly upwardContract your abs as you riseSlowly go back to the starting position

4) Sit-Ups

Although sit-ups can be effective, there’s no need to go over the top with 1000 a day. Use an ab mat if possible to stop you from flattening your back as you rise.

Lie on your backBend your knees with feet roughly hip distance apartPut your hands on the back of your head, elbows pointed to the sideExhale while pulling your belly button toward your spine and slowly raise your torso bending your hips and waistLift until your torso almost touches your thighs

You may see how to do a sit up on this Video:

​5) Plank

The classic core exercise is demanding but a highly efficient way to hit your abs. You’ll also strengthen your back, shoulders, butt and thighs.

Put your hands under your shoulders in the push-up stance about shoulder-width apartBend your elbows 90 degrees with your weight resting on your forearmsKeep your elbows beneath your shoulders with your body in a straight lineHold this position for as long as you can

6) Side Plank

This variation on the front plank targets the obliques and hips. It also helps to stave off back pain.

Begin on your side with feet together. Make sure your forearm is below your shoulderContract the core then raise your hips so your body forms a straight line from head to toeHold this position for as long as you canRepeat for the other side

7) Flutter Kicks

This punishing exercise hits the main ab muscle (rectus abdominis) and the obliques with a scissoring motion of your legs. Your hips will get a nice workout too.

Lie on an abs mat with your legs fully extended and your arms by your hips, palms down Lift your legs between 4 and 6 inches off the ground. Press your lower back firmly into the matWith legs straight, raise one leg then the other in a fluttering motion up and downFor a bit of variety, you can cross legs under and over rather than fluttering

8) Inch Worm

source: Fitneass

The inch worm is similar to exercising with an ab wheel but slightly easier and demands no equipment.

Stand with feet close together With your legs straight, stretch so your hands are on the floor right below youWalk your hands slowly forward. Alternate between left and right. Make sure to only bend at the hip with your legs straightContinue until your body is parallel to the floor as in a push-up positionWith your hands still, take a few steps with your feet. Only move a few inches in one goKeep going until your feet are by your hands

​9) Knee Raises

source: Bodybuilding

For knee raises, you will need a bar to hang on. By tilting your pelvis, you can really engage the abs rather than relying on your hips.

Hang on the barRaise your knees as high as possibleHold for as long as you can

10) Dragon Flags

source: BodyBuilding

We’ll finish off with arguably the toughest abs exercise of the lot, the dragon flag. If it was good enough for Bruce Lee, it’s good enough for anyone! You’ll need a bench for this one…

Lie on a bench (flat or decline)Hold the edge directly behind your head using both your handsCreate some tension all the way throughout your bodySwing feet upward so your body is nearly vertical. Keep shoulder blades on the benchMake sure to keep the core tight and body straightLower feet until they’re slightly above the benchLift your legs to finish 1 rep


We hope this glance at calisthenics for abs has given you some fresh ideas for your workout.

Contact us if you have any queries or feedback. We always love to hear from our readers and we’re more than happy to help.

When training, it’s always good to mix things up. This prevents boredom and stops your muscles becoming accustomed to a particular exercise.

Getting a solid six-pack is really not rocket science. Eat clean, keep that body fat down and workout 3 times a week. You don’t need much time and you don’t really need any equipment.


What are you waiting for?

You should read:

Bodyweight Back ExerciseTop 5 Bodyweight Chest Exercises – Transform Your Girls (or Guys)
Right Technique Is Important In Achieving 500 Crunches A Day


Are you struggling to achieve your 500 crunches a day challenge? Worry not because help is on its way. Flaunting tight and toned washable abs is every woman’s dream. And the only thing standing between you and that dream is that ungainly roll of fat.

Achieving 500 Crunches A Day IntroductionThe Trouble With CrunchesImprove Your TechniqueChange Your ExercisesPay Attention to Your PostureKeep Your Movements Slow and ControlledHow Many Calories Do Crunches Burn?Let's Crunch Now!

However, the problem is that no matter how hard you work out in the gym, belly fat is the hardest to get rid. Now as you have all been told by your gym instructor or read on a blog, crunches can go a long way in reducing belly fat.

Sorry to break your bubble, but recent studies have revealed that crunches, when done in the right way, are the most effective tummy reducing exercises. To get abs that inspire awe, you must put a little bit of effort with your technique.

Have you been going to the gym but results aren’t showing yet? If you’re struggling with doing crunches, here is a guide to correctly executing them to obtain proper results

The Trouble With Crunches

Often, when doing crunches, most of us have to deal with gut-wrenching neck pains, both during the workout session and after we get home. Irrespective of the moment when you’re experiencing these pains, their causes are usually similar. Here is why you’re having neck troubles when doing crunches:

You’re doing the exercise wrongYour back muscles are contractedYour abdominal muscles are weakYour neck muscles have a poor flexibility

Before you give up hope on going to the gym altogether, read our advice for properly executing crunches to get rid of pains and achieve the results you’re always craving.

Improve Your Technique

The first step towards pain-free crunches is to improve your technique and avoid all mistakes you make during your workout. The most common exercises performed for a fit abdomen are crunches and sit-ups, precisely those same exercises that require you to position your hands behind your head.

Done incorrectly, these lead to the overcharging of the cervical zone and, in some cases even to intense pains during and after the workout session. To prevent this from happening, here are some simple rules you need to have in mind:

Always keep your chin up and keep your neck straight when you’re getting up from the groundKeep your hands behind your ears rather than behind your head; more precisely, gently touch your ears while keeping your elbows as further apart from each other as you can.

Change Your Exercises

The road towards the perfect pain-free abdomen may require you to perform some exercises that are not executed by overcharging your neck. Among the most effective exercises for a perfect belly you can find include:

Performing crunches with the help of a benchUsing a fit ball or an ab rollerLifting your legs from any position you find comfortable, whether it’s on the ground or vertical with the aid of a special gym machine.

Pay Attention to Your Posture

Lifting weights are also among the exercises that can help you obtain that much-desired flat belly. However, so as not to overcharge your joints and other sensible body parts you must pay close attention to your body’s posture. Try to perform crunches with your back arched a little.

Keep Your Movements Slow and Controlled

If you rush through your reps, the chances are that you are not going to reap the same benefits as you would if you slowed down. With fast movements, you end up using momentum rather than strength, thus taking your abs completely out of the equation. It is advisable to keep your movements slow and controlled and at the end of each rep, pause with your back firmly against the floor.

How Many Calories Do Crunches Burn?

The number of calories you burn through crunches depends on the intensity and duration of your workout. Although crunches are mostly beneficial for muscle development, they can equally help you burn a lot of belly fat.

An average person weighing 150 pounds burns roughly two calories after every ten crunches. This means that with 500 crunches a day, you’ll burn a hundred calories or so which is quite impressive though challenging.

Let's Crunch Now!

Want to flatten your tummy? Cultivate a washboard abdomen? Lose those love handles? If you’ve not already invested in an ab device, you might just save your money, get down on your exercise mat and start doing some crunches to get as good an effect as that from any of the popular ab devices. Always remember, technique is essential.

Did you enjoy the article or have any other suggestions on getting rid of belly fat? Leave us a comment down below! We would love to hear what you think.

Push Ups

100 Pushups a Day for a Month: Are They Good for You?

As a symbol of good body health and wellness, no other exercise surpasses the simple push-up. This simple exercise tests the whole body by engaging muscle groups in the chest, arms, hips, abdomen and legs. You’re probably wondering: can I do 100 pushups a day for a month?

For sure, it looks pretty easy since most of us know the basics: wrists below the shoulders, heels together, bend and straighten your elbows, and viola, a simple exercise that works your entire body. However, there are several tweaks that can make you take your push-up technique to a whole new level.

Purpose of Breathing Exercises Are 100 Pushups a Day for a Month Good for You?Allow for Time to RecoverDiversify your pushups How Can You Get the Most out of Your Pushups? Keep The Neck In Line With Your SpineKeep The Core EngagedMaster the Breathing Technique What Would Happen if You Did 100 Pushups a Day for a Month? Larger Chest.Stronger CoreHigher Anaerobic EnduranceTakeaway Message

Push-ups exercise tests the whole body by engaging muscle groups in the chest, arms, hips, abdomen and legs.

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Are 100 Pushups a Day for a Month Good for You?

Push-ups are excellent strength-training exercises for those who prefer working out in the comfort of their home because they require little equipment. Performing the push-ups regularly can strengthen multiple muscle groups in the body and lead to numerous benefits. 100 Pushups a day for a month, however, are not ideal.

If you perform body strength training on a daily basis, your muscles will barely have sufficient recovery time.

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Allow for Time to Recover

If you’re planning to perform this strength training exercise, you’ll need a schedule that lets you exercise at least twice a week. You should plan your strength training workout schedule in a manner that it allows for one or two days between every session for muscle recovery.

Sufficient recovery period is crucial to the health of your muscles, and failure to allocate enough recovery time can result in muscle injury.

Diversify your pushups

It is possible to perform pushups on consecutive days provided you vary your push-ups and don’t work the same muscles every day. Although push-ups have various target muscles, they involve the use of a couple of overlapping muscles such as the triceps, biceps and pectorals.

From diamond-push-ups to wide-arm push-ups, from one-hand push-ups to single-leg push-ups, there are numerous push-up variations to perform for utmost strength training effectiveness.

With an array of push-up options to perform, you not only meet your fitness needs but also keep yourself from getting bored due to monotonous workouts.

How Can You Get the Most out of Your Pushups?

For many people, doing 100 push-ups a day for a month is just a nightmare. Some cannot even stand the thought of doing 30 push-ups alone. So, what could be the problem?

The truth is that there are certain tweaks you can make to improve your push-up technique and get the most out of your workouts. To easily perform 100 push-ups for a day, here are tips to help you perfect this exercise.

Keep The Neck In Line With Your Spine

Tilting your head too far upward or dropping it too far down can exert much pressure on your spine and aggravate your risk of spine injuries, the opposite of getting stronger. To properly perform push-ups, you need to find a neutral spine.

Instead of looking straight out in front or tucking your chin, try to gaze about 8 inches in front of your fingertips. Keep your eyes focused in that position as you push-up and you won’t have to worry about damaging your spine

Keep The Core Engaged

The core entails more than the abdominal muscles. It includes the entire midsection, which is almost everything but the extremities. Activating your core muscles, including the abs, glutes, and obliques not only takes stress off your lower back but also stabilizes your hips so that the body remains in a single long line even as you lower down.

By actively squeezing the navel towards the spine, the pushup turns out to be just as much of an abdominal workout as doing the plank.

Master the Breathing Technique

If we were highlighting these in order of importance, this would definitely pick first position. Just like any other exercise, the right breathing technique aids in improving your form.

Proper breathing is what drives your body movement. Fitness experts advise that you exhale on the effort of your movement. This implies that you exhale when you push your body upwards and inhale as you go down.

By exhaling, you’re basically trying to empty your lungs of as much air as possible to aid in contracting the core and develop more power for your movement.

What Would Happen if You Did 100 Pushups a Day for a Month?

Push-ups are one of the top bodyweight exercises for strengthening your core and upper body muscles. Many fitness gurus and professional athletes have sworn by performing hundreds of push-ups routinely to stay in good body shape. Thinking of 100 pushups a day for a month? Here is what would happen.

Larger Chest.

The push-up is an excellent strength building exercise that mainly works your pecs. This means that doing them regularly will increase the size of your chest over time. Performing 100 push-ups a day for a month will not only make your chest significantly larger but also increase your arm power.

Stronger Core

Well, it is no secret that push-ups are excellent exercises for strengthening the upper body. Besides, performing a high volume of pushups regularly helps develop a strong, rock-solid core. You can also alter your push-up variation by raising one leg during pushup sets to increase the tension on your core.

Higher Anaerobic Endurance

Anaerobic endurance – the opposite of cardiovascular endurance, relates to how the body can perform an activity for a prolonged period without sufficient oxygen supply. Push-ups are basic resistance training exercises and performing them in high repetitions increases the anaerobic endurance of your shoulders, arms and chest.

Takeaway Message

If you’re looking for a way to build lean arms, tone your shoulders, and sculpt your abs all in a single move, then look no farther. The pushup is a bodyweight exercise that not only targets the major upper body muscles but also boosts your core strength.

The best part about this exercise is that no fancy equipment is required and you can do it just about anywhere. To get the most out of your pushups, you need to:

Master the breathing techniqueKeep your core engagedKeep the neck in line with your spine

It’s my hope that you enjoyed reading this post and you’re free to drop us a comment to share your thoughts with us. Don’t forget to share it with your friends and family as well.

Incredible Diamond Push ups Benefits – #7 Is a Killer


The pushup is one of the classic tests of muscular strength and endurance. Surprisingly, there is more to the push-up. By bringing your hands together to form a diamond shape, this bodyweight exercise variation becomes more difficult and yields extra benefits.

The diamond pushup, also known as the close hand pushup or the triangle pushup is an exercise you want to include in your workout for several reasons. Here are some diamond push ups benefits that will have you activate your workout beast mode this summer.

Diamond Push ups Benefits How To Perform Diamond Push Ups? Boost Your Triceps Activation Boost Your Triceps Activation Increase Functional Strength Through Full Body Activation Strengthen the Core Calorie Burning and Weight Loss Boost Your Metabolism Improve Posture Protects the Shoulders from Injury Improved Body Balance and Stability Enhance your Cardiovascular System Muscle Stretching Takeaway Message

How To Perform Diamond Push Ups?

You still are wondering How To Do A Diamond Push Up? Let's see the video below or this guide on BodyBuilding before learning what benefits of diamond push ups are.

Boost Your Triceps Activation

When performing the diamond pushup, one tends to place the hands in a narrow position so that they form a diamond or triangle shape. As a result, most of the body weight is exerted on the triceps.

As a matter of fact, a study conducted by the American Council on Exercise revealed that he diamond pushup is one of the most effective exercises for triceps activation, followed by tricep kickbacks and dips.Therefore, if you’re looking to either strengthen your triceps or bring more definition to them, then the diamond pushup is an exercise you want to include in your fitness regime.

Increase Functional Strength Through Full Body Activation

As you lower your heavy body to the floor and the dreaded “burn” feeling starts to encompass your body muscles, the first thing that probably comes into your mind is the number of muscles you are engaging.

While it may be agonizing for you, it is one surefire benefit of the diamond pushup.

As you perform this bodyweight exercise, almost every major muscle in your body is required to execute each movement.The body’s major muscle groups, including the core muscles, biceps, anterior deltoids, and triceps are activated so as to support the body while stabilizing its movements.Since this exercise trains the most important muscles in your body, it’s probably the reason why it is difficult to perform as compared to the standard bench press.

Strengthen the Core

Many people have been ingrained with the notion that diamond pushups help tone the arms alone. However, the truth is that when you perform this bodyweight exercise variation, you tend to engage all the muscles that make up your core and reap all the benefits that come with having a strong core. Read more on this article 

While it may be agonizing for you, it is one surefire benefit of the diamond pushup.

As you perform this bodyweight exercise, almost every major muscle in your body is required to execute each movement.The body’s major muscle groups, including the core muscles, biceps, anterior deltoids, and triceps are activated so as to support the body while stabilizing its movements.Since this exercise trains the most important muscles in your body, it’s probably the reason why it is difficult to perform as compared to the standard bench press.

"when you perform this bodyweight exercise variation, you tend to engage all the muscles"

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You may also read: How to Do a Perfect Plank: A Comprehensive Guide

Calorie Burning and Weight Loss

Well, the benefits of diamond pushups go beyond toning the body muscles. If you’re looking for a bodyweight exercise variation that’s difficult to perform but excellent for weight loss, then here comes your answer.

Diamond pushups greatly aid in burning large amounts of calories in the body, particularly in the mid-section. The body’s fat burning mechanisms are activated due to the repetitive motion that you build when doing pushups.This means that you will easily shred the extra pounds from your body and burn the fat deposits present in your body.

Boost Your Metabolism

By performing diamond pushups, you are striving to push your entire body to a total physical exertion. And while that is agonizing or makes you feel like throwing up, it also forces your heart to work harder.

Your body muscles need more oxygen to produce energy to sustain you through this exercise and that can only be achieved by getting the heart to pump blood faster.This transpires in a higher metabolic rate so that the body burns lots of calories. Metabolism is basically your paycheck with regard to calories so the higher your metabolic rate is, the more calories you get to shred.

You may also Read: How Might Regular Cardiorespiratory Exercise Affect Hypertension?

Improve Posture

Diamond pushups help increase your core strength which is the key to improving body posture and preventing yourself from health complications as age catches up.

"Diamond pushups help increase your core strength which is the key to improving body posture"

Click to Tweet When you have a super strong core, it becomes easy for you to support your whole body in whatever position it is in.Moreover, when done properly, diamond pushups increase the strength of your core thus helping provide the body with a good posture, which helps prevent a majority of health complications that sprout later in life.Additionally, engaging in diamond pushups regularly causes the body to lean naturally towards proper posture, an influential passive benefit of diamond pushups.

You may also read: Find the Best Posture Corrector - All You Need To Know

Protects the Shoulders from Injury

The rotator cuff injury is among the most debilitating and common injuries among the old. While the severity of the rotator cuff injury depends on an array of unique circumstances, protecting the shoulder should be a priority when performing bodyweight exercises.

The diamond pushup has been found to be one of the most effective ways to protect the shoulder joints from injuries, particularly in older adults.Since the diamond pushup calls upon the stabilizing muscles that surround the rotator cuff joint, this region is conditioned and strengthened for an array of dynamic movements.Besides, by supporting the health and strength of the primary and secondary muscles of the shoulder, the likelihood of suffering from debilitating shoulder injuries is significantly reduced.

You may also read: Shoulder Pain When Doing Push Ups

Improved Body Balance and Stability

When performing diamond pushups, the hands are usually closer to each other which forms a small base of support. Coupled with the feet being together, the diamond pushup becomes an exercise with a significant balance component.

The diamond pushup aids in training the muscle fibers which play a major role in keeping your entire body balanced and stabilized.While performing diamond pushups, the body muscle fibers work together to keep your body in position and prevent it from dropping.The more diamond pushups you perform, the better your overall stability becomes resulting in good body balance and speed.

Enhance your Cardiovascular System

It is no doubt that the diamond pushup is a compound exercise that calls for synchronous functioning of multiple muscle groups.

By simultaneously engaging multiple muscle groups, the heart is forced to pump harder so as to supply your body muscles with oxygen-rich blood.Ultimately, this transpires into an effective cardiovascular exercise that aids in supporting heart health, preventing heart related problems such as heart failures and promoting the reduction of cholesterol in the body.

"diamond pushup is a compound exercise that calls for synchronous functioning of multiple muscle groups"

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You may also read: Why does Your Heart Beat Faster When You Exercise

Muscle Stretching

One of the most underrated benefits of diamond pushups is the amount of stretching it offers to your back muscles and biceps.

Through the repetitive motion of lowering your body, the back muscles are effectively stretched. On the other hand, pushing yourself to the original starting position accords your biceps a full stretch.Besides improving your body’s flexibility which aids in preventing injuries, well-stretched muscles feature a robust and attractive appearance.

Takeaway Message

The diamond pushup is a bodyweight exercise variation that makes an excellent choice for a workout that engages multiple muscle groups in the body. With consistent training, diamond pushups become relative easy, which is a telltale indicator of immense progression and a foundation for advanced push-up variations.

It’s my hope that you enjoyed this article and if you have any comments, feel free to drop them here. Also, don’t forget to share it.

Shoulder Pain When doing Push Ups? We Got You Covered

The shoulder is a complicated body joint and unlike other joints that are just a single bone fitting ion another bone, the shoulder is a complex interplay between the scapula, clavicle, and humerus. Besides, the shoulder joint is in some way affected or controlled by almost every muscle in the upper torso. Now you might be wondering, why do I experience shoulder pain when doing pushups?

Shoulder Pain When doing Push Ups Why Do I Experience Shoulder Pain When Doing Pushups?Shoulder Joint TendinitisRotator Cuff Injury Common Mistakes When Performing PushupsFlared ElbowsSagging HipsPerforming Pushups on Your KneesTakeaway Message

In an attempt to boost your body fitness on a small budget, pushups are an excellent way to work your chest, arms and shoulders without the need for a pricey gym membership or expensive exercise equipment.

However, unlike other forms of strength training exercises, there’s some risk that pushups can result in lower back ache, hurt your shoulders and derail you from reaping the best muscle-building benefits associated with pushups

Why Do I Experience Shoulder Pain When Doing Pushups?

Oftentimes, shoulder pain when performing pushups can be as a result of repetitive use of weak muscles, incorrect technique or weak muscles that cannot support the movement. If the problem isn’t identified and pushups continue with the same pain, there could be the risk of a permanent injury.

Here are some reasons why you could be experiencing shoulder pain when doing pushups.

Shoulder Joint Tendinitis

source: MayoClinic

Tendons are the thick, rope-like cords that attach your muscles to the bones and can become irritated or inflamed due to repetitive movements or overuse.

Doing pushups severally in a week can irritate the tendons surrounding the shoulder joint, resulting in a tight, painful sensation. Ice is the best remedy to reduce tendon inflammation or swelling. Besides, performing other strength training exercise variations that work the same muscles may be necessary if the pain is recurrent.

Rotator Cuff Injury

The rotator cuff muscles aid in providing stability to the shoulder joint when you’re engaging in dynamic movements. While there isn’t a specific strength training variation that can result in rotator cuff injury, acute tears can occur with this muscle during quick, powerful movements like pushups

Such tears can result in some sharp, acute pain for several days and then subside later. Chronic tears may also occur as a result of weak rotator cuff muscles and more wear and tear.

Common Mistakes When Performing Pushups

While performing pushups is an excellent way to develop upper body strength, doing them incorrectly can result in pain and injury. Most of the pain experiences when doing pushups is usually as a result of poor technique and here are some of the most common mistakes we make when doing pushups.

Flared Elbows

If someone took an aerial picture of your body and see your upper arms form a “T” with the torso, then you’re probably doing your pushups wrong. Flared out elbows can be as a result of internally rotating your hands and it exerts lots of stress on the rotator cuff, which can result in injuries.

source: breakingmuscle

How to Fix

To fix this mistake, always keep your elbows tucked as close to the body as possible. This way, you’ll not only engage your triceps and chests but also rely on your biceps, lats and traps while protecting your shoulders from injury.

Learn More About on This Video:

Sagging Hips

source: Youtube

Many people tend to sag or lower their hips when performing pushups because it reduces the intensity of this strength training exercise. While it’s a good way to cut corners when doing pushups, the implication is that you’ll have a rough time dealing with lower back pain.

How to Fix

When performing pushups, always ensure that your hips, upper back and head are in a straight line. If your hips often fall below that line, you are not reaping the full core benefits of this exercise. It is advisable to tightly squeeze your glutes when performing pushups. This helps keep your mid-section tight, which prevents your hips from sagging.

See more on this video:

Performing Pushups on Your Knees

source: Youtube

When people cannot perform the full pushup due to weak muscles or lack of body strength, they try to compensate it by doing pushups on their knees because it takes most weight off the arms. Dropping your knees when performing pushups makes it impossible for you to activate your glutes which stabilize your pelvis and set it in the right pushup position.

How to Fix

If full pushups are a nightmare for you, perform incline pushups. Place your hands on a table or chair and get your body to a 45 degree angle. This helps you to slowly build the strength you need to perform a full pushup. Besides, as your strength progresses, look for shorter objects to use and minimize the angle your body makes with the ground.

See more on this video:

Takeaway Message

You’re probably brimming with enthusiasm to complete a few pushup reps and build your body strength. Besides, every gym nut is probably telling you about the vast benefits of performing pushups but not shedding some light on the common mistakes that could make your pushup sessions a nightmare

Some of the most common mistakes people make when performing pushups are:

Flared out elbowsSagging hipsPerforming pushups on your knees

Did you enjoy reading this post? If you did, drop us a comment right below. We would love to hear what you have to say.

Plyo Push Ups: 5 Ways It Helps You Get a Leaner Look

Plyo Push Ups are some of the toughest exercises that you can do in the gym. These exercises are designed to activate those elusive fast twitch muscles that cannot be activated with traditional weight exercises. We have studied the art of plyometric exercises a little deeper and we have found a few reasons why you should try and include them in your workout.

Plyo Push Ups Tips For Doing Plyometric Pushups: Ensure That Your Core Is ContractedConsider Adding Wrist TapeKeep Your Body Straight Throughout The MovementEnsure That You Do Down Deep Benefits of Doing Plyo Pushups: Improves Weight Loss:Push ups Will Improve Overall Growth And Plyo Push Ups Will Speed This UpHelps Improve Core Strength Build Muscle Much Faster Boost Efficiency Of The Neuromuscular System Plyo Push Ups VariationsThe Normal Plyo Push upsClap VariationFull Body VariationFalling VariationFinal Thoughts

Tips For Doing Plyometric Pushups:

Ensure That Your Core Is Contracted

To get maximum results and to put as much strain on the core as possible, you will need to focus on keeping the core contracted. This will force more blood to the muscles and allow your core muscles to not only grow, but also have improved endurance.

Consider Adding Wrist Tape

The plyo pushup will put a lot of strain on the joints and when you do this for a prolonged period of time, the wrists will take quite a beating. The wrist guards or straps will help protect the joints and this will keep stubborn joint pain from setting in.

Keep Your Body Straight Throughout The Movement

Once your body starts slacking, the pushup will not be as effective and you will also find it harder to do. By keeping your spine straight and ensuring that you are in a comfortable positions, you will put much more strain on the pectoral and deltoids. This will lead to much better results.

Ensure That You Do Down Deep

The plyo pushup requires you to go down deep if you are looking to get an effective motion. The deeper you go down in the pushup motion, the more strain will be put on the triceps and shoulders. This will also give you a much better base to launch yourself of the floor.

Benefits of Doing Plyo Pushups:

Improves Weight Loss:

Often times we are recommended to get into the gym and start working out. Most medical and even health professionals will recommend this as one of the first steps for those looking to start losing weight. Once you start building muscles, the metabolic rate will also speed up and this will help with that stubborn fat.

Plyometric exercises are known for their ability to activate the fast twitch muscles and this will help speed up the weight loss process. Plyometric exercises are those exercises that work with explosiveness and since you will be using much more effort, you will also be burning more calories.

Push ups Will Improve Overall Growth And Plyo Push Ups Will Speed This Up

Push-ups are one of the oldest ways that many people use to train their body. The push up can be done in various ways, but it will still give you a near full body training experience. The push up is also a really great way for you to release your natural human growth hormone and this will certainly allow you to get much better results. Your overall body will also naturally grow much better.

Plyometric push ups are the explosive variation and they will speed up this process, but we do recommend that you start off with normal push ups if you are a beginner.

Helps Improve Core Strength

Many of us might feel lazy from time to time when needing to train the core and the abs. We are generally taught to keep our abs contracted when working out and this will naturally also improve the overall core stability.

While plyometric push ups will need you to use the entire body to get off the ground, one of the most important parts will be the core.

Once you master the technique and you start building muscles in the core, you will naturally also start shredding those unwanted belly fats. This can really help to improve your overall look and also the way you go about lifting other weights.

With improved core stability, you will be much more inclined to get great results in the gym.

Build Muscle Much Faster

Whether you consider yourself to be a bodybuilder or simply just another athlete, you will have that goal of building muscles. The plyometric push ups will activate those fast twitch muscles that cannot otherwise be activated with normal endurance training.

This will force more blood to go to the muscle and with more blood in the specific muscle; you will naturally grow much faster.

One tip that we would like to include is that you should try and have some BCAAs before starting your plyometric workout routine. This will give you much better recovery times and your results should be that much better in the short term.

Boost Efficiency Of The Neuromuscular System

Plyometric pushups are considered to be a stretch-shortening exercise and you will be contracting and relaxing the muscles within short intervals of one another.

This rapid contracting and relaxing of the muscles will send a signal down the neuromuscular system and start training this system to be much more effective.

Once this system is trained and the neuromuscular system can effectively send these signals, the faster your body will allow you to contract and relax the muscles. This will in turn lead to much more speed and power.

When combing these two factors, your overall explosiveness will be improved and you will find yourself lifting heavier weights and also running much faster on the track

Plyo Push Ups Variations

There are a few variations that you can consider doing when mastering the art of plyo pushups. These variations will give you much more strain on the muscles and they will also give you some much better results.

The Normal Plyo Push ups

The normal plyometric pushup requires you to get on all fours in a normal push up position. You need to go down and then launch yourself with your hands leaving the ground, before simply landing on your hands and repeating the motion.

Clap Variation

The clap variation will require you to do a normal plyo pushup, but as you go up, you should clap your hands before landing. This will force you to push yourself higher and you can also start adding more claps.

Full Body Variation

The full body variation is where you simply perform a plyo pushup and you will lift your whole body into the air. As with the normal plyo pushup, you will go down and as you come up, you will get off the floor with your hands and feet before dropping back down.

Falling Variation

The falling variation is advanced and this requires you to stand in an upright position. You will then fall down into a pushup position and stat doing either the normal, clap, or full body variation.

This variation is quite dangerous and should only be done if you have full confidence in your wrists.

There are many more advanced variations that you could choose from, but these 4 are the main ones that you should consider starting out with.

See the video for other variations

Final Thoughts

We would like to thank you for reading this article and we certainly do hope that you have a better understanding of plyometric pushups and how they could improve your workout. We would like you to let us know what you think of these exercises in the comment section and also be sure to share this with your friends if they are into fitness.


What is the Purpose of Breathing Exercises? Here is What You Should Know

Practicing regular, mindful breathing can be relaxing, energizing and even aid in alleviating stress-related health problems, from digestive orders to panic. Since breathing is something we can regulate and control you’re probably wondering; what is the purpose of breathing exercises? Well, the truth is that breathing exercises are a useful tool for a relaxed and clear state of mind.

When performed correctly, breathing exercises are not only essential for living longer but also for having a good mood and keeping your performance at its best. Before we can look at the different breathing exercises you can perform, let’s get some insight on the purpose of breathing exercises.

Purpose of Breathing Exercises What is the Purpose of Breathing Exercises?Detoxification and Release of ToxinsBreathing Exercises Release TensionRelieve Body PainBreathing Exercises Improve Body Posture Types of Breathing Exercises You Can Perform Power Breathing ExercisesDeep Breathing ExercisesRelaxed Breathing ExercisesWrapping Up

Breathing exercises are not only essential for living longer but also for having a good mood and keeping your performance at its best

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What is the Purpose of Breathing Exercises?

Most of us often take our breath for granted. It is always there after all and does not seem like something we should have to concentrate on. However, breath is powerful. Learning to harness your own breathing can aid in controlling your states of mind and body. It is a secret weapon. So what is the purpose of breathing exercises?

Detoxification and Release of Toxins

The body is naturally designed to release up to 70% of its toxins through breathing. As a result, if you’re not breathing properly, it means that you’re not properly ridding your body of its toxins. This means that other body systems will be overworked which could result in illness.

Breathing exercises increase the volume of oxygen intake in your body which results in better nourishment of the nervous system.

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When you perform breathing exercises, you get rid of carbon dioxide – a natural waste product of the body’s metabolism that has been passed from the bloodstream into the lungs.

Breathing Exercises Release Tension

Just think of how your body feels when you are stressed, angry, scared or tense. In such instances, your body constricts, the muscles become tight. And your breathing becomes shallow and as a result, you’re not getting sufficient oxygen into your body.

Breathing exercises increase the volume of oxygen intake in your body which results in better nourishment of the nervous system. A well-nourished nervous system causes the nerves to calm down and the muscles follow naturally.

Besides releasing body tension, deep breathing exercises can minimize the occurrence of muscle stiffness and boost your sense of overall well-being.

You may need to read : how are breathing and cellular respiration similar?

Relieve Body Pain

Although it is difficult to understand the connection of breathing exercises to how you feel, think and experience life, the truth is that these exercises are a natural painkiller. Breathing exercises trigger the release of endorphins – natural, feel-good painkillers- created by the body.

Breathing exercises trigger the release of endorphins – natural, feel-good painkillers- created by the body.

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In fact, studies have revealed that when we feel pain, the most instant unconscious reaction is to hold our breath. Breathing deeply and breathing into the pain helps to release it.

Breathing Exercises Improve Body Posture

In most cases, poor body posture is directly linked with incorrect breathing techniques. Try breathing exercises and you’ll be surprised to discover how your body naturally straightens up as you breathe deeply. Moreover, filling up your lungs encourages you to straighten your spine for a better posture.

Types of Breathing Exercises You Can Perform

Optimal breathing accords you more vitality and a better quality of life. When you perform breathing exercises on a daily basis, you will reap benefits such as reduction in blood pressure and stress, better blood flow, and healthy sleep among others.

And since quality breathing strengthens the mind, here are the three most common breathing exercises you want to try.

Power Breathing Exercises

Power breathing exercises are meant to increase the strength of your entire body. Power breathing exercises should be performed with strength and power and should be done first thing in the morning when you wake up.

On the other hand, these exercises can also be done at the completion of an intense workout session, such as cardio training since they help bring you back to normal breathing very quickly.

When you’re totally exhausted or completely out of breath from intense workout, that’s the perfect moment for power breathing exercises. What power breathing does it that it increases your body’s ability to absorb large volumes of oxygen thus allowing oxygen to be forced into the bloodstream in large quantities.When performing these exercises, you must exert physical strength by tightening the body muscles which helps strengthen your lungs and prepare you for an intense physical fitness session.

Deep Breathing Exercises

Deep breathing exercises, mostly used in meditation, yoga and Tai Chi involve taking long, slow breaths deep into your diaphragm which allows oxygen to get into the bloodstream gently.

When performing deep breathing exercises, your mind must be relaxed and in a very calm state. In addition, such exercises may also be performed with slow body movements coordinated with the breathing.

Relaxed Breathing Exercises

Relaxed breathing exercises are common in traditional meditation, relaxation, Chi Gong and yoga.

With these exercises, you’re supposed to slow down your breathing to at most two breaths per minute.Such breathing exercises are usually very long, very soft and slow therefore aid in relaxing your mind and the entire body at large. Better yet, relaxed breathing exercises are excellent for tension and stress release.

Wrapping Up

While breathing exercises have a ton of benefits, it is important to be careful if you’re performing them for the first time since you may feel weak or dizzy. If that happens, take a breather for a few minutes until you feel better.

Additionally, in order to breathe properly, you must breathe deeply into your abdomen and not just your chest. And just to reiterate what we mentioned earlier, the purpose of breathing exercises is to:

Release body toxinsRelease tensionRelieve body painImprove your posture

If you had a good time reading this article, feel free to share it on any platform. We will also be glad if you leave us a comment about what you think.

See more:

How To Check Blood Pressure At Home Without Any Equipment Strength TrainingCardio Training
The Breathing Technique That Helps You to Stay Cool in Summer

After a sweaty HIIT workout, when you’re emotionally heated or angry, but also and especially on a hot summer day - the ancient yogis have thought of you. Maybe not about the HIIT workout, but it works all the same.

The yogis, by sitting in the Himalayas and observing nature and animals’ behaviour have created two breathing exercises that cool the body. Most of the breathing exercises, also called Pranayama, warm up your body, so Sitali and Sitkari are two exceptions.

Good for us! And it gets better: Both exercises also suppress hunger and thirst and their techniques are very simple to do, anywhere, anytime.

Let’s start with Sitali:

The name comes from Sanskrit, Sita means cooling or soothing.To start Sitali, sit comfortably in a seated position or meditation pose with a straight spine. If you’re out and about, maybe on a hike where you are longing for some cooling, make sure you stand upright of you can’t sit.

Now fold up your tongue up on the sides, leaving a small passage in the middle for the air to pass, and stick out your tongue a little bit. Only part the lips as much as you need to for the tongue to come through.

When you’re ready, take a deep breath in through your mouth, or better through the tongue, and exhale through the nose. Inhale through the mouth, exhale through the nose.

It’s advised to repeat this for two to three minutes. If you have more practice, you can keep doing Sitali for up to ten minutes.

Learn more on this Guide:

For everyone who cannot roll the tongue, Sitkari is a great alternative.

Sitkar means hissing in Sanskrit and it describes the sound that’s produced during the breathing exercise. You will hear it in a minute coming from your own mouth.

For Sitkari we start in the same upright position as for Sitali: Straight spine, shoulders relaxed.Now bring your teeth together gently, but don’t tighten up your chaw, and open your mouth slightly.

To start, inhale deeply through your mouth and through your clenched teeth. The sound you hear should remind you of your last visit at the dentist. Sorry for bringing that memory back, guys! Then exhale through the nose. You can do up to 20 repetitions.

The main benefit of both Pranayama exercises is the cooling of the body.

How does this work?

1. If you breath in through your mouth, the air doesn’t get warmed up (as it does when inhaling through the nose) and reaches the lungs with the temperature of the outside environment, which is usually cooler than our own body temperature.2. When inhaling through the tongue or teeth, the air gets moistened.

The combination of these two elements - cold and wet air - has a cooling effect on your body.But that’s not all. Here is a whole list of benefits you can experience after a regular practice of Sitali and Sitkari.

The breathing exercises affect the endocrine gland in a positive way, and help to control hunger and thirst. Isn’t that useful for all of us, when the munchies arrive or when stuck in traffic without food? The Pranayama also reduces excess biles and lowers fever.

Due to its activation of the parasympathetic nervous system, the exercises calm and relax your body and mind, lower blood pressure and improve sleep, even help with insomnia. They also improve digestion.

Used for Ayurvedic Cooling

According to Ayurveda, the science of nature, an imbalance of Pitta means the body and mind holds too much heat and fire. Ayurvedic therapists therefore recommend Sitali and Sitkari in this case, to help people cool down. Mentally and physically.

Sitali and Sitkari are also a common exercise in Kundalini yoga that works mainly with breath and quick movements.

Contraindications: Don’t practice in extreme temperatures

There is one important thing you should be aware of!

Don’t practice Sitali and Sitkari in too hot or too cold temperatures. As explained above, the air reaches your lungs in the same temperature that it is inhaled in, so if the air is of a too extreme hot or cold temperature, it can hurt your lungs.

Besides this there is not much to worry about. Anyone can do it. However if you have generally low blood pressure, observe if the practice makes you feel good, as it can lower the blood pressure even further. Stop and keep breathing normally if you feel drowsy.

So have a go next time you feel hot. As winter is at our door step, just wait for your next workout session. I’m sure Sitaliand Sitkari can come in handy.

You don’t need a teacher or any experience to benefit from these cooling breathing exercises, as long as you listen to your body and stop and breathe calmly in case you don’t feel well.

The techniques are very simple and there is nothing you can do wrong. Enjoy!

About the Author

Kosta Miachin is the creator of VIKASA Yoga method - a unique, challenging and effective approach to yoga. He is also the founder of VIKASA Yoga Academy. You can find him online:

The Breathing Technique to Increase Your Focus & Wake you up
My mom introduced me to Yoga 7 years ago while I was going through the stress of high school final exams. I needed to combine exercise with meditation to get my mind off the studies for a bit and at the same time I had to learn how to be present in the moment. This would help me concentrate on my studies when it was time to open the books and to be even more focused on the actual day of the exams. There are so many studies which show the benefits of mindfulness meditation when it comes to increasing focus & attention. And I’d heard from many people of the benefits they’d seen first hand. So I got to practice and learn different breathing techniques based on the practice:

Box Breathing

I use this technique every morning after waking up and before heading to work. It helps me slowly wake up with energy, good humour and immediately focus on my daily tasks. How to do it: Sit comfortably. Seal your lips and take a deep breath in, completely fill your lungs. Exhale, let all the air out. Inhale deeply through your nose for the count of 5. Hold for the count of 5. Exhale for the count of 5. Empty your lungs completely and hold your breath out for the count of 5. Continue for 4 rounds. I would recommend you use this technique when you wake up, but you can also practice just before a stressful event, like for example: an interview, oral presentation, written exam, etc. Basically, anything that requires your focus and presence. (Source)

Simple Breathing Exercise To Give You More Energy

This technique makes you feel more energised, helps you think clearly and focus more on your tasks, without any distractions. How to do it: Sit up straight in a chair. Place your hands on your stomach. Inhale through your nose (which filters the air before entering your lungs) and breathe into your stomach, feeling it extend outward (as opposed to your chest). Exhale through your nose or your mouth by pushing your stomach in and up (never down). (Source) Breathe in a Square Technique This technique helps you wake up and increases your Qi flow — (Qi translates as "air" and figuratively as "material energy", "life force", or "energy flow"). How to do it: Sit down with a good posture, or lie on your back. Breathe normally through your nose for a while, so that you slow down and relax. Now, start a strictly regulated breathing: choose a fixed time for each phase of it. Inhale for five seconds followed by a just as long exhalation. When this works smoothly, you should add the same length of time after the inhalation, where you hold your breath with a feeling of continued inhalation. Do not tighten your body to hold your breath, but sort of continue with the inhalation although you get no more air. After exhaling for the same length of time, add an equal period where you have a feeling of continued exhalation, although no more air leaves you. Now you are breathing in a square: Five seconds of inhaling, five seconds of a continued feeling of inhaling, five seconds of exhaling, and five seconds of a continued feeling of exhaling. Do it over and over. (Source) Try these breathing techniques and see if they help you like they have me.


Does Running Build Leg Muscle? The Answer May Surprise You!

If you want to lose weight in time for summer, then exercise is vital! One of the most favorite ways to burn calories would be running. But what most people are concerned about is losing inches around their legs, as many think running bulks up the thighs. But does running build leg muscle or not?

Through our research, we show you if running DOES build leg muscle, or if it's just some exercise myth!​

Does Running Build Leg Muscle Does Running Build Leg Muscle?How Does Running Build Leg Muscle?How to Run to Build Leg MuscleIn Conclusion

Does Running Build Leg Muscle?

When it comes to losing weight, you will also want to look leaner and lose the inches, rather than look "bulked up." The first instinct would be to start running for an efficient calorie burn.

But what people are afraid of is if it would build more leg muscle than making them look "thinner." Some people are also wondering if it would destroy their muscle building goals. So, does running build leg muscle in the first place? And if so, what kind?

To answer your question: YES. Running does build muscle, as you will be using your legs and exerting a lot of effort in it, especially if you continue running long-term. But wait! It is the running that makes a huge difference.

Long-distance running is what helps build leaner muscles, which is what many aim to achieve while losing weight. If you're one who wants to bulk on muscle, then sprinting is the way to go.

How Does Running Build Leg Muscle?

When sprinting, you are stimulating muscle growth from very intense running sessions at a short time. Through the explosive effort exerted, your growth hormones release faster and have your muscle fibers work harder, resulting in increased muscular volume.

Sprinting intensely in short bursts requires stronger effort and energy from your legs, which in turn, make your legs bulk up from the release of growth hormones around the area. It uses your fast-twitch muscles, used for sudden and forced movements for short periods of time.

It's similar to lifting weights, where the heavier you lift, the more effort you exert to your muscles. Even with just a few reps of lifting massive, you end up bulking up to better as compared to lifting light with more reps.

As for long-distance running, you are exerting less effort at a longer period. While your legs do harden and build muscle, it won't be as big as you may have thought it would be. It uses your slow-twitch muscles, which helps maintain less intense bouts of movement or exercise, but for a longer amount of time.

That's why you may have noticed that long-distance runners have visible muscles, but are not enormous and bulky as compared to sprinters.

Take note that your legs will grow a bit bigger during the first few runs, especially if you haven't been active for an extended period. But this is either water weight or your body adapting to the stress you put on the muscles.

But over time, especially if you are long-distance running, your legs begin to adjust. They stop growing but instead focus on muscular endurance. It won't go through hypertrophy unless you accompany running with strength training, or if you are doing uphill runs.

How to Run to Build Leg Muscle

You may already know how beneficial muscles and running is for the body, regardless of your goals. But how will you be able to run to build the leg muscle you want?

How you should run depends on what you want for your body. If you want to have a leaner physique, then long-distance running with minimal uphill workouts is recommended.

If you would want to bulk up while doing cardio, then sprinting in high intensity and short bursts will help you get to your muscle building goals. We recommend you to start weighted runs or running uphill as well.

Either way, you should pair your running, whether long-distance or sprint, with a nutritious diet and strength training. It will help you reach your goals, may you want to be lean or muscular. Just remember to choose the proper workout program according to what you want to achieve. Make sure to put on a proper pair of running shoes before starting! (Check additional info.)

In Conclusion

With running, you will be able to take advantage of the many benefits it has to offer. Not only does it burn a lot of calories, but you will also get to build the muscle you need to burn fat quicker efficiently. Yes, you will build leg muscles as you run, but don't worry about it "bulking your legs" if you're looking to lose inches. Instead, take advantage of the extra muscles that help achieve your fitness goals!

We hope that this article answers the question: "Does running build leg muscle?" If you have anything to say about running and how it builds leg muscle, then do comment! Any comment on what you have searched or experienced will be great.

This post is sponsored by JustforKix

How Long Does It Take To Walk A Mile – You Have The Best Answers Now!

Are you contemplating about walking a mile, but are not sure how fast you should go? It's hard to estimate the standard times in completing a walk of that distance; depending on the amount of training, your mindset and speed during the adventure, walk times can significantly vary.

That is why we are here to assist you: in this piece, we shall answer common queries on "how long does it take to walk a mile?", as well as offer guidance on how to go about preparations for the walk. In addition to improving, you will also get motivated to realize your personal best for future walks. Let’s get started!

How Long Does it Take To Walk a Mile How Many Minutes Should I Take To Walk a Mile? How Hard Should I Train?Proper EquipmentTypes of workoutsFrequencyTake Breaks, Cross trainHow fast should I go during the walk?Conclusion (Take Away Message)

How Many Minutes Should I Take To Walk a Mile?

There is no specific amount of time in which you should walk a mile. From professional athletes to novice walkers, one mile walk times can differ among individuals. Besides, it also depends on the difficulty of the course (i.e. flat surface, hills, uneven ground, etc.).

With that said; some of the quickest athletes can walk a mile under seven minutes while others might take their sweet time and walk in thirteen, sometimes even twenty minutes.


However, this disparity does not imply that one’s a better walker than the other; numerous aspects such as the training intensity and setting objectives influence athletes when it comes to preparing for and competing in the event. If your objective is to better your speed, though, you will need to train harder!

How Hard Should I Train?

Depending on where your walking ability is at the moment, as well as the target time you want to meet for the upcoming walk, your training intensity will differ significantly.

Whether you are a seasoned athlete or a beginner, here are some training tips that you should take into account when preparing for a walk, small or big:

Proper Equipment

Before commencing your training, you will need to have a pair of solid walking shoes for practice. Be sure to confirm that they are the right size and support your heels well to prevent induced injuries from occurring while training.

Besides having a solid pair of walking shoes, it is equally important that you have a sports watch since you can use it to time yourself, calculate your heart rate, and even record splits.

Related article : The best running shoes for flat feet

Types of Workouts

While it’s perfect for endurance, walking several miles daily and at the same pace will not help you better your walking time, if that is your objective. Instead, you will need to spice up your workouts with a mixture of pacing and slow distance.

With slow distance workouts, walk at a comfortable pace with which you can easily carry on a conversation. Pace yourself appropriately, know when to slow down and speed up at particular distance marks.


Ask yourself how many times you’d like to train per week, and adhere to that. If you are a novice who wants to improve for the one-mile walk, then more practice is the way to go.

Then again, this does not mean that professional, faster walkers do not need to train just as much as their beginner counterparts; aiming to prepare as much as you can without getting burnt out is hugely rewarding when it comes to achieving a good finish time for the walk.

Take Breaks, Cross train

While performing intense workouts on a daily basis will no doubt result in changes in your mind and body, it is crucial to know when to take a break from the workouts to allow the body to recuperate and prevent any exercise-induced injuries from happening before the walk. Allocate one or two days of rest between every exercise session.

In the meantime, keep your body active by doing cross training workouts such as doing yoga or lifting weights. These activities will keep your muscles on while also not exerting too much stress on walking.

How Fast Should I Go During The Walk?

Similar to the interval training, you have a fast pace during the walk, but also strive to maintain a solid pace throughout as well. Divide your walk into three sections; the first and last should be your quicker times while your second is slower, so as to conserve energy for the finish line.

While pacing yourself might not work as intended because of the walking conditions and your competitors’ conditions, doing your best to make it work will go a long way in helping you get one mile walk time close to what you desire.

Conclusion (Take Away Message)

Overall, it greatly depends on your walking ability and other walking aspects that’ll determine how long and fast your one mile walk times will be. However, here is a reiteration of elements that will affect your walking time:

How much you have trained beforehand The quality of your racing flats and walking shoesThe consistency of your pace.

Have any queries? Feel free to comment.

Best Weighted Vest for Running-Things You Need to Know before Buying

Finding the best weighted vest for running may not be that easy especially for those who are just starting out. I have written this buying guide to help you find the perfect weighted vest. You may consider buying more than one vest so you can test which one will suit you best. For beginners consider buying a lighter vest

Best Weighted Vest for Running What is a Weighted Vest? The Benefits of a Weighted Vest for Running Increased Leg StrengthHelpful Tool for VariationsBetter StaminaAgilityIncreased Burn Calories Characteristics of a Good Weighted Vest Design and DistinctivenessAdjustabilityPriceTop 5 Best Weighted Vests for Running Cross 101 Camouflage Adjustable Weighted Vest (40 pounds) ZFOsports Adjustable Weighted Vest (40 pounds) Hyperwear Hyper Vest PRO Unisex (10-Pound) ZFOsports® Adjustable Weighted Vest- (60 Pound) Perfect Fitness Weight Vest Final Words

What is a Weighted Vest?

via Amazon

A weighted vest is a vest designed to carry varying amounts of weight with built-in pockets on the chest, back, and torso. You can add and remove weight depending on your preferred fitness level.

The vest can help improve your performance and overall strength. This added tool for fitness fanatics and athletes can also help increase the calories burned. The vest gives support during your workout periods whether that includes running, walking, training, jogging or different types of exercises.​

Read more on: Calisthenics Equipment For Home Exercises

The Benefits of a Weighted Vest for Running

To some people who think that buying this supplementary tool is a waste of money, here are some of the benefits of using a weighted vest for running.

Increased Leg Strength

Based on a study cited in Journal of Applied Psychology, those who wears a weighted vest during their workout had a steady level of performance. The leg strength was increased by 30% and during cycling and running it was increased by 11 to 13%. (

Carrying additional weight during exercise needs more energy and strength. This can drain all your stored energy. In any kind of exercise the more weight used, the more muscles you need to adapt – this will help build the strength and muscle endurance.

Helpful Tool for Variations

A weighted vest is a helpful tool for variations. It can help you improve your workouts. This new exercise method enables you to throw your systems off whenever needed.

Better Stamina

Based on a study that involves the use of the weighted vest, wearing one that weighs around 10% of the body weight improves the performance. The participants of the study wore the vest for four weeks the whole day and while doing their workouts

After completing the study, the participants who focused on strength have improved their ability to use oxygen as they exercise. They were able to run a long distance without getting tired right away. Also, their skill in using twitch muscle fibers fast has changed a lot.


In a study published in the Journal of Strength and Conditioning Research on 2012 showed that using a weighted vest all day except during workout can help improve one’s agility. This is seen in men who wear the vest 50% of their daily activities for four weeks. Likewise, running four times a week with a weighted vest on that weighs 10% of your body weight helps you move faster during sports like basketball, tennis, and soccer. (

Increased Burn Calories

An individual that weighs 125lb and runs at 6mph can burn 300 calories in 30 minutes. A person that weighs 155lb running at the same speed, time, and distance will burn 375 calories. The rationale for this is that the bigger the body, the more calories will be burned when you run.

So if the 125lb individual wants to burn more calories, he can simply put on the weighted vest and add more weight to it. Just remember never wear a vest that is more than 10% of your body weight. For instance, if you weigh 160 pounds, do not wear a vest that is more than 16 pounds.

Find more benefits on this video:

Characteristics of a Good Weighted Vest

Design and Distinctiveness

via Amazon

A weighted vest used for training and running was designed differently. You need a looser version of weighted vest if you will use it for resistance and bodyweight training. This will give you more freedom to move.

For running, you need a snug fit vest. If you use a loose vest it will move up, across and down as you sprint or jog. A loose vest used in running may cause pain and discomfort.


via Amazon

Choose a weighted vest that you can adjust so you can increase or decrease the weight based on your fitness level and goals. When running, make sure that the weight is evenly distributed, if not it will affect your performance negatively. Consider also the weight increments.

Some weighted vests let you increase the weight by 0.5 lbs while others allow you a 2+ pounds rise. Although 2 lbs. might not sound that much, it can still affect your performance if you are trying to run 3 miles.


The price may vary depending on where you purchase it. I suggest that you check different distributors first before buying. Keep in mind that an expensive vest may not be the best for your needs.

Top 5 Best Weighted Vests for Running

Here are five weighted vests that you can consider buying:

Cross 101 Camouflage Adjustable Weighted Vest (40 pounds)

via Amazon

The Cross101 Weighted Vest is a good product to use if you want to add resistance to your workout. The vest looks really good that girls might find you very attractive on it. This vest is not just for running, you can also use it during your cross and strength training.

This product has a short design that measures 15 inches in length from your collarbone down and 13 inches in width. The size of the vest is enough so you can move freely as you run and do your other functional training. Your weight is distributed evenly across the back and front of the vest. Thus it is very comfortable.



13-inch in widthIncludes warranty from the manufacturerMaximum weight is 40 poundsOffered at a reasonable priceOne piece vest with belt attached for easy setupOne size fit mostThe package includes additional weights – 10 x 4 pounds Iron Ore WeightsYou can adjust the weights into four-pound increments


It does not strap as tight as others which resulted to rub spots due to vest movement.Lack padding in the shouldersShipping cost is not included in the vest priceThe iron-ore included in the package is actually sand in black plastic bags and not metal

ZFOsports Adjustable Weighted Vest (40 pounds)

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The ZFOsports is designed to fit and stay tight to your body even under the most rigorous workouts. This is designed for both men and women and is ideal for first-time users who want to have a reliable vest at a reasonable price. It fits your body well and allows you to move and breathe easily as you do your workout.

If you want to adjust the weight, you can do so by removing or adding weighted bags until you achieve your desired weight. The product is fastened tight to the torso. A custom fit weighted vest eliminates weight shifting as you do your workouts.

The vest adds resistance to training routine without affecting biomechanics. The product is made of high-quality materials that last through your longest runs.



All weights are removable with 2.5-pound incrementsIt fits the user comfortablyIt is durable because it is made of high-quality material that can survive even the most rigorous workouts. (why, you support it by something here)The maximum weight limit is 40 poundsThe package includes 40 pounds weight


The instructions are not clearOne size fits mostIf you want to return the product, it will cost you a lot

Hyperwear Hyper Vest PRO Unisex (10-Pound)

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The manufacturer has created a very sleek and versatile weighted vest made of high-quality material. The Hyperwear vest is based on a patented design using patented fabric. The stretch fabric wicks sweat well, which is perfect for runners.

Hyperwear’s unisex design has side lacing for highly adjustable fit, thus it fits everybody. The product has a thin profile for full range of motion. You will be able to burn a good amount of calories. Hyperwear is a simple, powerful gear.



Tested and approved by athletesProfessional-grade weighted vestIncludes a 10 pounds of high-density steel weightsThe capacity of this vest is 64 pounds perfect for starter since it will meet your needs as you growYou can move freely because it has thin designOdor resistantThe sides are open for ventilation making the fabric cool and comfortable to wearStretch fabric wicks sweatDistributes weight perfectlyVery flexible it can fit all body shapes and sizes


ExpensiveSome users reported that the weights fall through the fabric after a year of using itBuying additional weights can cost you a lot.It only includes 10 pounds of weight.

ZFOsports® Adjustable Weighted Vest- (60 Pound)

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If you are in search for a heavier weighted vest, ZFOsports is a good vest to consider. It includes 60 pounds adjustable weights. Inside the vest, you will find 40 pounds of weights. You can remove the weights if you want to. This weighted vest is also adjustable in 2.5-pound increments.

ZFOsports features a unisex design and is available in one standard size designed that will fit all. It will fit the user perfectly, which prevent the vest from moving around as you do your workouts. You can use it in running and during your workouts. This is a great way to improve your resistance on your workout.

The vest can help increase your speed and strength. It can accelerate weight loss and improve respiration. You can achieve your goals fast and you can even double the results with ZFOsports weighted vest.



Fits the user perfectlyDurableIncludes a 40-pound weightThe maximum weight limit is 40 poundsAll the weights included in the vest are removableYou can adjust the weight in 2.5-pound increments


One size fits allInstructions in assembling the vest is not clear.You can watch YouTube video to as you assemble itIf you are not happy with the product, you can return it but it will cost you a lot

Perfect Fitness Weight Vest

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The Perfect Fitness vest can hold up to 20 lbs in 1-pound increments. It has a slender design but it will not affect your mobility. The vest includes a breathable shell for comfort as you do your workouts any time of the year. It is available in highly reflective material that will keep you safe on the roads.

This weighted vest has a contoured pocket so you can place your MP3 player or phone on it. The dual band enclosure gives the vest a personalized fit. It also has a padded shoulder for better comfort. If you want a heavier Perfect Fitness, you can choose the one with 40-pound weight.



The vest has pocket to hold your MP3 player or phoneIt comes with a reflective materialThe slim design will give you better mobility


Some have smaller frames and lack straps for stabilitySome find it uncomfortable to use if worn longerIt moves a bit as you do your workout

Final Words

It does not matter which among the 5 best-weighted vests for running you choose. They are all rated well because they are made of good quality materials. I am sure that you will be satisfied with what it can add to your training.

I own two of the above-mentioned products, the ZFOsports (60lbs), and Cros101. These two weighted vests help me improved my overall strength and I love them. The only difference between the two is the weight included and the price. But when it comes to durability and versatility, they are the same.

Definitely, these weighted vests will take your workouts and your overall strength to the next level. You will feel the benefits of using these vests and everybody will see it. If you find this post helpful, you can leave your comments below.

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